23/03/11 - ME Upper Body

1) 2 Board Press (pinkies on power rings)
Weight     Reps     Sets
Bar            ?           1
40             5           1
60             3           1
80             3           1
100           3           1
120           1           1
130           1           1
140           1           1
145           1           1

2) Shirt work - Comp grip
Weight     Reps     Sets
110            3           1
130            3           1
150            3           1 - breath held for entire set

3) Pullups bodyweight only
Tested max reps = 8
1/2 of max done for 5 sets (ie 5x4)

4) 3-way shoulder raises 3x20 (front, side, rear)  5kg in each hand

5) Rope pushdowns, with mini-bands held around neck.  3x10